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OTTUMWA, IOWA -- The holidays are a time for family and friends to spend quality time together. And family gatherings usually mean food.

As many of us in the Heartland gather at the dinner table, the temptation of overindulging in our favorite foods is inevitable.

South Ottumwa Hy-Vee Dietician Heather Ware said there are some easy tips for people to follow so they don’t gain those unwanted holiday pounds.

“It’s really important to make sure that you eat a balanced meal throughout the course of the day, rather than skipping food all day long; you're often going to overindulge in the evening because you’re going to be very, very hungry. Also filling up on high fiber, high protein foods like fruits and veggies and lean meats are a really good option to throw in there and then looking for the really special treats. Rather than eating a whole bunch of different things you can have any day of the year, save those big calorie splurges for things such as homemade stuffing that you may not get year round,” said Ware.

Ware said taking a walk or playing football outside with the family after dinner is a great way to burn off some of those extra calories.